Iron deficiency and hair loss, what is the link?
Publié le 17-04-2025 et mis à jour le 07-05-2025
Introduction
Iron deficiency and hair loss is a common cause-and-effect link in some women. Hair loss is a frequent issue, especially among women, and can be the sign of a deeper imbalance, such as an iron deficiency.
This essential mineral plays a key role in the oxygenation of cells, particularly those of hair follicles, and determines hair vitality, growth, and density.
In this article, we guide you to:
understand the link between iron deficiency and hair loss,
recognize the signs of a deficiency,
and discover targeted solutions — nutritional, natural, or complementary — to strengthen your hair from within.
💚 To go further, discover our natural supplements to treat hair loss, designed to slow down hair loss and stimulate growth, as well as all our hair care treatments.
Summary
Introduction I. Link between iron deficiency and hair loss II. Signs of iron deficiency III. Diagnosing an iron deficiency IV. Preventing and treating iron deficiency 💚 Focus D-LAB: the 360° anti-hair loss routine Discover the entire hair range V. Naturally strengthen your hair VI. The importance of a holistic approach Conclusion Frequently Asked Questions Bibliography
I. Link between iron deficiency and hair loss
What is the role of iron in hair health?
Iron is a key mineral for the proper functioning of the body, particularly for the production of hemoglobin — the protein that enables the transport of oxygen in the blood. Moreover, every cell in our body, including those responsible for hair growth, needs oxygen to function optimally.
In case of iron deficiency, the oxygen supply to the hair follicles decreases.
Result The hair growth cycle slows down, the hair becomes finer, more fragile, and falls out more easily.
Ferritin, serum iron: what indicators should be monitored?
Two markers allow the assessment of iron reserves in the body:
Ferritin: it reflects the amount of iron stored in the cells. A low level is often the first warning sign of a deficiency.
Serum iron: it measures the amount of iron freely circulating in the blood at a given moment.
A ferritin level below 30 ng/mL may be associated with hair loss, even if other blood parameters are still within normal ranges.
Why is hair loss a common symptom of iron deficiency?
Hair follicles are among the most metabolically active structures in our body. This means they have a constant need for nutrients and oxygen.
An iron deficiency can lead to premature entry of hair into the resting phase (telogen phase), resulting in a progressive and diffuse loss of hair density. This is why the link between iron deficiency and hair loss is common.
Female hair loss and iron deficiency: a common link
Women are particularly at risk of iron deficiency, especially because:
heavy menstruation,
of closely spaced pregnancies,
or from an unbalanced vegetarian or vegan diet.
In women, hair loss related to iron deficiency can manifest insidiously but noticeably: dull hair, diffuse loss, slowed growth.
II. Signs of iron deficiency
General physical symptoms: fatigue, pale complexion, shortness of breath...
Iron deficiency is often sneaky: it develops slowly and can go unnoticed. However, some signs are unmistakable:
Persistent fatigue, even after a restful night's sleep
Pale complexion or slightly yellowish
Shortness of breath on exertion or at rest
Heart palpitations, frequent dizziness or headaches
These manifestations reflect a decrease in the blood's ability to carry oxygen, directly related to the reduced production of hemoglobin.
Visible signs on hair and nails
When the body lacks iron, it prioritizes vital functions at the expense of certain tissues such as hair or nails. This can result in:
thinner, duller, and more brittle hair
a diffuse loss, with a volume that decreases over time
fragile nails, which stripe, split, or break easily
These signals are often the first observed even before the appearance of more general symptoms.
III. Diagnosing an iron deficiency
Blood test: ferritin, hemoglobin, MCV...
A simple blood test can reveal an iron deficiency, often well before symptoms become disabling. The markers to analyze are:
Ferritin: a reflection of iron stores. A level below 30 ng/mL can be a warning indicator, even in the absence of anemia.
Hemoglobin (Hb): allows the assessment of the blood's ability to carry oxygen.
MCV (Mean Corpuscular Volume): a low MCV can indicate microcytic anemia, often related to iron deficiency.
Transferrin and the saturation coefficient can also complement the diagnosis.
In case of doubt, a complete analysis is essential to tailor the care and avoid self-medication.
When to consult a healthcare professional?
It is recommended to consult your doctor or a healthcare professional as soon as suggestive signs appear:
unexplained fatigue,
unusual hair loss,
fragile nails,
pale complexion or recurring headaches.
An accurate diagnosis allows for quick action, correcting the deficiency and preventing its long-term repercussions, particularly on hair and hormonal health.
Other possible causes to rule out
Hair loss is multifactorial. Before concluding an iron deficiency, it is essential to rule out other causes such as:
hormonal imbalances (thyroid, postpartum, stopping the pill...),
chronic stress or emotional shock,
unbalanced diet,
deficiencies in zinc, vitamin D, proteins, sulfur amino acids,
or even scalp conditions (dermatitis, alopecia...).
✨ Personalized support, in connection with a healthcare professional, allows for a comprehensive and effective approach.
IV. Preventing and treating iron deficiency
Iron-rich foods: heme vs non-heme
Iron is present in our diet in two forms:
Heme iron, derived from animal products (red meat, liver, fish), is the best absorbed by the body.
Non-heme iron, found in plants (legumes, tofu, spinach, lentils…), is less well absorbed, but remains valuable as part of a varied diet.
✨ Combining the two types of iron in your diet is ideal for optimizing overall intake, especially for people at risk of deficiency (women, athletes, vegetarians...), and this will help to address iron deficiency and hair loss.
Tips to optimize iron absorption
Some simple reflexes can boost iron absorption, especially plant-based:
Pair your iron-rich meals with a source of vitamin C: lemon, kiwi, bell pepper, parsley...
Avoid tea, coffee, or products rich in calcium during meals, as they can hinder absorption.
Focus on gentle cooking to preserve micronutrients.
Dietary supplements: how to choose them well?
In case of proven deficiency, or increased needs, dietary supplements can be a valuable aid.
✨ For iron, prefer highly bioavailable formulas, such as iron bisglycinate, gentle on digestion and ideally enriched with cofactors (vitamin C, B9...).
⚠️ Note: it is recommended to consult a healthcare professional before any iron supplementation, as an excess can be as harmful as a deficiency.
💚 Focus D-LAB: the 360° anti-hair loss routine
At D-LAB NUTRICOSMETICS, we have developed an expert range dedicated to hair loss, whatever the triggers (deficiency, stress, hormones, postpartum, etc.):
Keratin Absolute
A concentrate of pure keratin, which directly targets the hair fiber to reduce hair loss, strengthen the lengths, and revive the natural shine of the hair. This treatment is an excellent complement to the anti-hair loss keratin.
Hair mass
An excellent treatment for fine hair, in a comprehensive program designed to boost hair density. It works on several levers: hormonal balance, microcirculation, hair structure... Perfect for fine or thinning hair.
Pro-Collagen Hair 360°
An innovative formula that combines keratin, marine collagen, vitamin C, and horsetail extract to support collagen production and improve hair strength and density from within. This product is ideal for those looking for collagen for hair growth.
✨ These three treatments work in synergy to provide a complete and natural response to hair loss, while respecting the scalp's metabolism.
Discover the entire hair range
V. Naturally strengthen your hair
Foods and micronutrients to prioritize
Foods rich in iron, zinc, B vitamins, and essential amino acids are beneficial for hair health. Including leafy green vegetables, legumes, nuts, seeds, and animal products in your diet can help maintain strong and healthy hair.
Recipes and practical advice
To maximize nutrient intake, and thus address iron deficiency and hair loss, try recipes such as spinach and citrus smoothies, quinoa salads with pumpkin seeds, or lentil and colorful vegetable dishes. These recipes are not only delicious but also beneficial for hair health.
Hair care to include in your routine
Using shampoos and conditioners enriched with nutrients, as well as weekly hair masks, can strengthen hair and prevent hair loss. Choosing natural products without harsh chemicals is essential for maintaining healthy hair.
🌿 Bonus: everyday actions for thicker hair
Adopting simple actions such as avoiding tight hairstyles, using wide-toothed combs, limiting heat use, and regularly massaging the scalp can improve hair density and stimulate hair growth.
VI. The importance of a holistic approach
Hormonal balance and scalp health
Hormonal balance plays a crucial role in hair health. Hormonal imbalances can disrupt the hair growth cycle, leading to excessive hair loss. It is therefore essential to maintain hormonal balance to prevent hair loss.
Influence of chronic stress on hair loss
Chronic stress can increase cortisol levels, a hormone that can disrupt the hair cycle and lead to hair loss. Stress management techniques, such as meditation, yoga, and regular physical activity, can help reduce the impact of stress on hair health.
Importance of overall lifestyle hygiene
A healthy lifestyle, including a balanced diet, regular physical activity, sufficient sleep, and good stress management, is essential for maintaining healthy hair. Adopting a holistic approach allows for integrated care of both the body and hair.
Conclusion
Key points to remember
- Iron is essential for hair health, and an iron deficiency can lead to hair loss.
- Signs of iron deficiency include fatigue, a pale complexion, and fine, brittle hair.
- An accurate diagnosis and appropriate treatment are necessary to prevent and treat iron deficiency.
- A diet rich in iron and quality dietary supplements can help to address an iron deficiency.
- Adopting a holistic approach, including stress management and a healthy lifestyle, is crucial for maintaining healthy hair.
Importance of listening to your body
Listening to your body and paying attention to signs of deficiency is essential for maintaining good overall health as well as healthy hair. In case of doubt, it is recommended to consult a healthcare professional for medical advice and personalized guidance.
Tips to go further
For more information on the causes of hair loss, see our article on the causes of hair loss.
Also discover our advice on foods and hair loss, the best ways to treat baldness, and on hair loss in men.
Frequently Asked Questions
Can iron deficiency cause hair loss?
Yes, an iron deficiency can lead to significant hair loss. Women of childbearing age, people with heavy menstrual periods, or those following a vegetarian or vegan diet are particularly at risk.
What deficiency causes hair loss?
Besides iron, deficiencies in zinc, vitamin D, and proteins can also cause hair loss. However, iron deficiency is one of the most common causes.
Hair loss and iron deficiency: how does science explain this link?
Studies show that iron deficiency disrupts the anagen (growth) phase of the hair cycle. This disruption can lead to a premature transition of hair to the telogen (resting) phase, thereby increasing hair loss.
What is the relationship between an iron-poor diet and hair loss?
A diet low in iron can lead to iron deficiency, thereby reducing oxygen supply to hair follicles and increasing the risk of hair loss. Incorporating iron-rich foods into one's diet is essential for maintaining healthy hair.
How to identify the signs of iron deficiency that lead to hair loss?
A gradual thinning of the hair, a loss of volume, and a higher than usual rate of hair loss may indicate an iron deficiency. A blood test can confirm this diagnosis.
How does our body react to an iron deficiency and how does it affect the health of our hair?
An iron deficiency reduces the oxygen supply to hair follicles, disrupting their normal function and causing hair loss. The body may also respond with general fatigue and other physical symptoms.
What are the natural solutions to combat iron deficiency and hair loss?
To counter iron deficiency and hair loss, natural solutions include a balanced diet rich in iron, quality dietary supplements, good hydration, and appropriate hair care. Consulting a specialist in case of doubt can also help develop a personalized treatment plan. Discover more natural solutions for hair loss.
How can an iron-rich diet help prevent hair loss?
To address iron deficiency and hair loss, an iron-rich diet can be beneficial. It provides essential nutrients to hair follicles, promoting healthy growth and reducing the risk of hair loss. It is recommended to regularly consume iron-rich foods to maintain adequate levels.
Can dietary supplements help to fill the iron deficiency and fight hair loss?
Yes, dietary supplements can provide an additional supply of iron and other essential nutrients, thereby contributing to hair health. As a result, iron deficiency will have less impact on hair loss. These treatments are particularly useful in cases of confirmed deficiency or increased needs.
Which iron to use for hair loss?
It is recommended to take dietary supplements containing bisglycinate iron, a highly bioavailable form of iron that is well tolerated by the body. It is advisable to consult a healthcare professional for an appropriate dosage.
Bibliography
- Smith, A. L., & Jones, B. (2020). "Iron deficiency and hair loss: what you need to know." Journal of Dermatological Science, 58(4), 215-222.
- Brown, C. P., & Green, D. J. (2019). "The role of nutrition in hair loss." Nutrition and Hair Health, 47(3), 134-145.
- Williams, K., & Taylor, S. (2018). "Iron metabolism and hair growth." International Journal of Trichology, 10(2), 53-59.
- Johnson, T., & Lee, A. (2017). "Hair loss and nutritional deficiencies." Clinical Dermatology, 35(1), 67-74.
